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Re gaining muscle mass - ditch all the kiddie exercises like pec decks, one arm curls, flyes, pullovers, etc. I'd say your entire muscle mass program should go, in fact.
Stick with the basics: Bench, inclines and dips for chest; presses, shoulder rows and a few laterals for shoulders; t-bar rows, deadlifts, chins for back; heavy barbell and dumbbell curls for biceps, close grip bench, pressdowns, french curls for tris, squats, leg presses, deadlifts, and heavy leg curls for legs.
Split them up and do muscle building 4 times a week, 10 sets for small body parts, 15 for large ones.
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Si vis pacem parabellum.
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